Draglist's Journal, 20 March 2015

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Woke at 199.6, up .6 from yesterday. Targeted 1991 calories today and hit it on the dot. Came home at 200.4. Did a full HIIT treadmill workout and got a 197.2 weigh in. Will get a good night’s sleep, finish 16:8 fasting, do a full body dumbbell workout, and another 1000 calorie HIIT treadmill session. Then will weigh in and hope for 195 or 196. Going to a play tomorrow night (featuring the great Angela Lansbury) and an Italian dinner, so we will try a little carb loading tomorrow night!

3/20/15 Tanita Numbers (pre dinner, post 1000 calorie HIIT treadmill):
Weight - 197.2 (est. goal at 10% BF - 185.0) - 12.2 lbs. to lose
Total body fat % - 13.7 (goal is 10% BF) - +3.7% (adjusted - 14.4 / +4.4)
Total body fat lbs. - 27.0 (est. goal at 10% BF - 18.5) - +8.5 lbs. (adjusted - 28.3 / +9.8)
Total body water % - 64.0 (balance is 62.5%) - 1.5% overhydrated
Muscle mass lbs. - 161.8 (est. goal at 10% BF - 158.5) - +3.3 (adjusted - 160.5 / +2.0)
Physique rating - 6 (high muscle/avg BF; goal is 9 - high muscle/low BF)
Bone mass lbs. - 8.4 (est. goal at 10% BF - 8.0) - .4 lbs. extra water
RDI 2221 / Visceral fat rating - 8 (goal is 7) / Metabolic age - 19

Today's If It Fits Your Macros numbers (macro numbers in grams, rounded):
Targets: 69 fat, 186 carbs, 157 protein, 39 fiber, <1500 sodium, 1991 cals
Ate: 70 fat, 138 carb, 226 prot, 47 fib, 2058 sod, 1991 cals (3206 used, 1215 deficit)
Running avg: 75 fat, 149 carb, 184 prot, 1989 cals (3187 used, 1198 deficit)

197.2 lb Lost so far: 127.8 lb. Still to go: 0 lb. Diet followed 100%.

Diet Calendar Entries for 20 March 2015:

1991 kcal

Fat: 70.48g | Prot: 226.40g | Carb: 137.57g. Breakfast: EfaGold Pure Extra Virgin Coconut Oil. Lunch: Quest Peanut Butter Supreme, Whole Natural Almonds 100 Calorie Packs, Super Advanced Whey Protein - Strawberry (42g), 100% Whole Grain Oatmeal, 1% Milkfat No Salt Added Cottage Cheese, Golden Flax Seeds, Black Cumin Seeds, Chia Seed. Dinner: Safeway Steams in the Bag - Broccoli, Carrots & Cauliflower, Zevia Cream Soda, Chicken Breast (Skin Not Eaten), Celsius Sparkling Cola. Snacks/Other: Date, Health Warrior Chia Bar Coconut, Magnesium Citrate, Nature Made Fish Oil 1000 mg, centrum silver multivitamin. more...